LIGHT/MAXIMAL WEEK 2/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT SNATCH + SNATCH BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance +
3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell +
3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER SNATCH the barbell is in the power position

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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HIP SNATCH HIGH PULL + HIP MUSCLE SQUAT SNATCH + HIP SNATCH
5[3+3+3]@up to 50% sn-% pal 2min

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SNATCH
3x2@66-71% pal 2min

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CLEAN + SPLIT JERK
3[1+2]@60-65% pal 2min

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CLEAN LIFT OFF + CLEAN PULL to HIP + CLEAN PULL
3[2+3+1]@60% jerk-% pal 2min

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PAUSE SQUAT VERTICAL JUMP 3x5 pal 2min
*3-sec pause at the bottom of the squat

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

15 T-BAR ROW
15 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
12 BENCH DIP, BW/+WEIGHT
10-30+ HANGING KNEE RAISE